Kaha Mna Fitness & Wellness

06/11/2025

Today you get a lovely pic of my knees !!

This week I had a follow-up with my knee specialist, and he was shocked, in the best way. I’ve gone from just 30% movement in my knees to about 90%! As someone living with osteoarthritis, this is nothing short of incredible.

So, what changed?

✨ I’ve lost weight
✨ I’ve increased my protein intake
✨ I’ve reduced sugar
✨ I follow a Mediterranean-style diet

These changes weren’t extreme. They were consistent, intentional, and sustainable, and they’ve transformed not just my knees, but my energy, mood, and overall wellbeing 😁

As a menopause practitioner, I want to say this loud and clear: weight loss is possible during menopause, and it can have a massive impact on joint health, inflammation, and mobility.

Menopause doesn’t mean decline. It’s a time to reclaim our health. Our lifestyle choices, what we eat, how we move, how we care for ourselves, truly matter. Menopause and perimenopause are not the end of vitality. They’re a powerful opportunity to tune into your body and make choices that support long-term health.

If you’re dealing with joint pain, fatigue, or feeling like your body is working against you, know that change is possible. If I can do it, anyone can!!
Start small. Be consistent. And trust that your body can thrive with the right support. Don’t underestimate the power of food, movement, and mindset.

Your knees and joints (and your future self) will thank you 💪

30/09/2025

Pinch, Punch, First Day of the Month! 🎃

I can’t believe it’s the 1st of October!!! It’s time to set our focus for the month.

What will you prioritise this October?
Let's talk about some key areas:

🌟 Nutrition: This month, let's make a conscious effort to include more protein in each meal. Protein is essential for maintaining muscle mass and supporting overall health. Think about adding lean meats, beans, nuts, and dairy to your diet.

🏃‍♀️ Exercise: Regular physical activity is crucial for managing menopause symptoms. Whether it's a daily walk, pilates, or strength training, find something you enjoy and stick with it.

😴 Sleep: Quality sleep is vital for our well-being. Establish a bedtime routine, limit screen time before bed, and create a comfortable sleep environment to help improve your sleep quality.

Let's support each other in making October a month of healthy habits and positive changes.

My goal is to focus on getting my water in every day and ensure I get 10,000 steps a day!

Share your goals and tips in the comments below!

28/09/2025

🧠 Understanding our Brain and the importance of Sleep 😴

Did you know that our brains go through significant changes at different stages of our lives, especially during menopause? Dr Lisa Mosconi has written endless papers and books on this entire topic. The way our brain changes as we go through Puberty, Pregnancy and Menopause!!

Science confirms it: we really do need more sleep than men!!

A study led by sleep expert Professor Jim Horne at Loughborough University found that our brains are more complex, as we engage in more multitasking, emotional regulation, and constant role-switching. This results in higher cognitive demand throughout the day.

Because of this, we need on average 20-30 minutes more sleep per night to allow our brains to fully recover and reset. Skipping this rest can lead to increased stress, mood swings, and long-term health issues.

So next time I sleep in... it's not laziness, it's science! Let’s get a good nights sleep Ladies 😴 😜

23/09/2025

😴 Do you get hit by the afternoon slump?

I used to really notice it, around 3pm my brain would fog over, my energy would vanish, and all I wanted was a sugary pick-me-up.

Through my own menopause journey (and working with lots of women going through the same), I’ve found a few simple tricks that make a huge difference:

🍊 Citrus is my go-to. A mandarin or even lemon in my water gives me a gentle lift. The vitamin C and natural sugars wake my system up without that sugar crash an hour later.

🌰 I also reach for 3 Brazil nuts. That’s all it takes to get the daily amount of selenium, a mineral that supports brain function, mood, and energy. I think of them as little brain-boosting nuggets!

🚶 And moving is magic. Even standing up to stretch or walking outside for 5 minutes helps me reset and recharge.

Menopause can make these slumps feel stronger, but with a few tweaks, it’s absolutely possible to sail through the afternoon with more focus and energy. 🌿💪

What about you?
What’s your trick for beating the 3pm crash?

04/09/2025

I saw this picture and thought it was too good not to share 😂

The sad thing is, it’s funny and we laugh, but it’s also true. There seems to be this pressure on women to be 💯 at everything we do.

Well this is just a little reminder that it’s ok to not be perfect all the time.

Let’s support each other, build each other up and just get through this next phase of life together, because together, we can smash the sh*t out of it 👊🏻

Now go enjoy your weekend and make a conscious effort to be anything but perfect 😘

28/08/2025

I thought you might enjoy this old photo of Rog trying to strangle me 😂 trust me, how we both survived menopause I’ll never know 😜

Last night I did a talk with HRNZ about Menopause in the workplace.

Menopause doesn’t stop when we are at work, and it doesn’t stop shaking our confidence either!

I’ve just done a Newsletter about:

✨Menopause in the Workplace and why it matters
✨Finding our confidence again in Midlife
✨Simple steps that actually help

You’re not alone in this and we don’t have to do it in silence!

If it’s not in your inbox, then have a read here:

https://mailchi.mp/84d5b38ca56d/menopause-confidence-finding-our-voice-again

17/08/2025

Weekends like this make you want to get out and enjoy life. It’s so lovely to see a little bit of Spring peeking through 🌻

There’s nothing better than the great outdoors to help with both mental and physical health. Walking, cycling, swimming and gardening are all great for reducing cortisol levels and helping with inflammation.

Make yourself a promise to get outside every day, even if it’s just for 10 minutes 😉

What has your weekend included? Drop a pic below to show what you’ve been up to 👇🏻

09/08/2025

🌸 Let’s Talk Menopause & Hair Loss 🌸

If you’ve noticed your hair thinning or shedding more than usual during menopause, you’re definitely not alone. One question I get asked a lot is: “Can diet help?” And the answer is, yes, it can play a role! Especially when it comes to protein.

💬 So, what’s the deal with protein and hair?

Your hair is mostly made of a protein called keratin, and your body needs amino acids (from protein) to build it. Getting enough protein can help keep your hair stronger, support growth, and make sure your follicles are getting the nutrients they need.

🍳 Some great protein-rich foods to include:

Chicken, turkey, lean beef

Salmon, tuna, and other fatty fish (bonus: omega-3s!)

Eggs (also packed with biotin—great for hair!)

Beans, lentils, chickpeas

Dairy like yogurt, milk, cheese

Nuts and seeds like almonds, walnuts, pumpkin seeds

💡 A few extra tips:

Mix it up, variety is key when it comes to protein sources

Don’t forget the other nutrients: iron, vitamins A/B/C/D, zinc, magnesium, healthy fats, they all support hair health

Stay hydrated! Dry hair is more prone to breakage

Everyone’s protein needs are different, so it’s worth chatting with a health professional to find what’s right for you

And remember, hair loss during menopause isn’t just about diet. Hormones, stress, and even genetics can play a part. It’s all about looking at the bigger picture.

You’re not alone in this. There are ways to support your hair (and your whole self) through this stage of life. 💕

31/07/2025

Wow, what an amazing event last night and how honoured was I to share the stage with the Flourish Doctors and Annie Crombie.

It always fills my heart when we get to talk openly and honestly about menopause. We had some great discussions around HRT, Progesterone, Oestrogen, Testosterone, Vaginal Health and of course Lifestyle changes that can make all the difference.

Thank you to the Well4Life team for pulling it all together.

25/07/2025

Do you want to know how to reduce meno belly?
Do you have gut issues?
Want to know what exercise is best for menopause?
Do you need help/advice on HRT
Do you have vaginal issues?
How’s your sex drive?

For any menopausal questions, you’ve got to be at this event!!

There are a few tickets left 😉

https://events.humanitix.com/menopause-from-confusion-to-clarity?fbclid=IwQ0xDSwLw2zlleHRuA2FlbQExAAEepiXdBFnpBvWVwbgz5LiiEWQoGsUlMYIwVqPaBFtM6-6huXHljBhI1KYU-mM_aem_-9j-lzpfdnbOm8AcDgAqjw

Christchurch Winter Menopause Event: From Confusion to Clarity Speakers: Flourish Doctors Anne Jordan (Nutrition and Exercise) Annie Crombie (Vaginal Health)

24/07/2025

Happy Friday 😁 Today I wanted to talk a bit about the importance of protein!

I am attaching an article from the University of Sydney about how prioritising protein can help to ward off weight gain during menopause, it’s an interesting read.

By prioritising protein in my own diet, I have now lost 13kg since April!! I haven’t changed anything else at all, other than eating 4 meals a day and ensuring I get protein at each one.

I’ll be sending out a newsletter later, where I’ll take a deeper dive into the importance of protein, so keep an eye out for that 😜

Minor adjustments to the balance of macronutrients in a woman's daily diet during the transition to menopause could lessen or even prevent weight gain and lean tissue loss, according to researchers from the University of Sydney's Charles Perkins Centre.